DFC CrossFit – CrossFit
Grab your workout partner… Starting Thursday 9-20-18…
Weightlifting
Start with 50% and make small additions each set. This is 9 sets total where we are working to a challenging complex.
High-Hang Snatch (E2MOM, 3 sets x 1 rep )
Hang Snatch (E2MOM, 3 sets x 1 rep)
Snatch Complex 1 (Total Weight)
E2MOM, 3 sets x 1 rep
1 High-Hang Snatch
1 Hang Snatch
1 Snatch from 2″ below knee
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
6 Snatches @ 65% max
9 OVHD Squats
12 Jumping C2B pull-ups
Rx+
C2B